1. Warm-up
2×12 Strict Ring Dips
Then Banded Glute Activation
Then
50 Hollow Rocks
2. Strength
Deadlift 5×3
The first three sets are warm-up sets between 60 and 80%. The final set is only working set at 87.5%. All percentages are based off of your 1RM.
3. Met-Con
For Time:
15-12-9
Front Squat
Hang Power Clean
Sumo DLHP
Barbell is at 135/95lbs
4. Stretch
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